After a long day of fasting, exercising and maintaining your
regular workout routine can definitely be challenging. There’s a lot to
consider and adjust if you want to continue training while fasting. Instead of
letting your hard work at the gym go to waste, you can come up with a plan to
maintain a healthy lifestyle during this month.
Benefits and Best
As per experts, exercising while fasting will help you shed
more since your body is burning your own calories and not dietary calories. In
a fast of at least 8 hours a day, sugar and carbs consumed on that day get
burnt up completely, after which the body turns to its fat stores for energy.
Maintaining your fitness regime during this time will not
only clear your mind, but also help keep your energy levels up and metabolism
stable. Since it takes 21 days to detoxify your body, Ramadan is the best time
to do it.
The best times to exercise during Ramadan are:
Suhoor – Ideally, the best time to exercise is just before Suhoor, the
pre-dawn meal. Drink a lot of water and wait half an hour before beginning your
workout. Limit the workout to a low-to-medium intensity one in order to prevent
before Iftar – If you choose to work out before iftar, be sure to lower the
intensity since you have less fluids in your system. It’s important to not push
yourself too much at this time by doing heavy weight training or intensive
cardio exercises. Instead, opt for jogging, yoga, pilates, cycling or moderate
Iftar – If you prefer doing more intense exercises, then post iftar is the
best time for you since you’ll have more energy after refueling your body.
Great post-iftar workouts include strength and conditioning exercises and HIIT.
Make sure to eat well and clean food afterwards to help with muscle recovery.
Taraweeh prayers – You can complete a medium-to-high intensity workout such
as weight training at this time and also incorporate a pre- and post-workout
Try different workout timings and duration and see what
works best for you. The type of workout you choose depends on your fitness
goals, but we recommend going at a slower pace than usual. Remember that you
are exercising to maintain, so don’t overdo it.
Drink plenty of water between iftar and suhoor to stay hydrated. Avoid over-eating and eating oily food. Include more carbohydrates during suhoor to help you stay energetic for the rest of the day. A protein-rich diet after breaking the fast will help the body to rejuvenate. Don’t forget that sufficient sleep is as important as a good diet and helps to control cravings.
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